Is too much Protein good or bad for you

Is too much Protein good or bad for you

By Silky Mahajan  on: 27 September 2016
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I receive lot of queries around Protein like how much is too much, whether Protein consumption will impact our health etc etc. Proteins are considered as building blocks of life. Every cell in the human body contains protein. You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development in children, teens, and pregnant women.

You must have heard that:

  1. Too much protein will destroy your kidneys.
  2. A lot of protein makes your bones weaker.
  3. Only professional bodybuilders need that much protein.

The truth about protein is that it is misunderstood. Protein is an essential nutrient that plays a huge role in helping to keep you healthy and is essential to building muscle mass. Protein actually plays a role in strengthening bones. And there is no evidence that a healthy person will get kidney damage from a typical high-protein diet.

Why getting enough protein is so important:

  • Protein builds muscle mass
  • Adequate protein is needed for post-workout recovery
  • Protein in the diet supports fat loss
  • Protein is important for a healthy immune system and connective tissue
  • Insufficient protein skews body composition

 

Lets talk about the myths about Protein:

Myth1# Too much protein will destroy your kidneys.

Your kidneys are incredibly efficient at filtering unneeded substances from your body. Consuming a high protein diet doesn't increase the strain on your kidneys. The kidneys are built to handle exactly this sort of stress!

I always recommend increasing your water intake when you're consuming a higher quantity of protein, because your body produces more urine as a means to eliminate the byproducts of protein breakdown. Extra fluid is needed to replace what is lost via urine. But you should be drinking plenty of water anyways.

Think about people who have donated a kidney. That one kidney left over suddenly has to handle more protein. If higher levels of protein damaged healthy kidneys, we would see it in donors. But we don%u2019t. That one kidney just adapts and donors have no increased risk for kidney disease.

Myth2# Too Much Protein Weakens Your Bones

The idea of protein leading to weaker bones comes from the fact that protein increases the acidity of the body, and that this causes calcium to leach from the bones to counteract it. As per research, excess acidity has been found to lead to bone weakness, but protein is not the culprit.

As a matter of fact, protein in the diet has the opposite effect: it strengthens bones.

So How Much Protein Do You Actually Need?

Now that we know Protein is really essential nutrient for all of us so, how much is needed?  FDA recommends 50 grams of protein per day for both men and women. This is a very general recommendation and isn%u2019t accurate for people who are really active.

The amount of protein you need in your diet will depend on your overall calorie needs. The daily recommended intake of protein for healthy adults is 10% to 35% of your total calorie needs. For example, a person on a 2000 calorie diet could eat 100 grams of protein, which would supply 20% of their total daily calories.

For people who work out, for athletes and trainers, more protein is necessary to build muscle and aid in recovery. It mean that who is moderately to extremely active, 2 to 3 grams of protein per kilogram of bodyweight is a good general guideline.

However, it is recommended to take advice from Nutritionist before changing Protein intake, because it is very crucial to understand body fat percentage, daily activity level, and appropriate caloric ratio specific to their daily activity needs for protein, carbohydrates, and fat.

References:

http://www.ajkd.org/article/S0272-6386(12)01393-5/abstract?cc=y

http://www.sciencedirect.com/science/article/pii/B9780123919342000138

http://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-2-25

http://www.ncbi.nlm.nih.gov/pubmed/21102327

In case of any query or to book an appointment with Dt. Silky Mahajan please send us a mail at [email protected]


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An author of 'Nutrition for Sportspersons' book (published by Department of Youth Empowerment & Sports, Government of Karnataka), Silky Mahajan is a highly acclaimed name in the list of top Nutritionists in India. She is the Founder & Nutrition Expert at Foods & Nutrition Clinic, Bangalore. An award-winning nutritionist, she changes the way you eat forever with her acute understanding of nutrition and its significance in the diet. She has a Masters degree in Foods & Nutrition from Panjab University, Chandigarh. Also, she is Certified Sports Nutritionist from International Sports Science Association, USA. Silky also got trained in the field of Nutrition from Post Graduate Institute of Medical Sciences and Research, Chandigarh and Fortis Escort Hospital. She is holding Certified Diabetes Educator certification from International Hope Health Academy (IDEEL) in order to have the vast knowledge of Diabetes/Insulin response in athletes. Also, she is an active member of Indian Dietetics Association (IDA).Her profound knowledge in the field of nutrition and dietetics has made her the youngest most Nutritionists in the country. In an extremely short span of time, she has dealt with athletes globally, both elite players who have participated in top International Championships as well as young budding athletes with a promising future. She believes that all the joy of life comes from the right food you eat- in right amounts and, at the right time. She has acquired wide experience working with Fortis Hospital, Alere Medicals, Sports Academies, and many other reputed MNCs that have led her to become one of the country's pre-eminent nutrition experts working towards proper nutrition therapy for society to lead a healthier lifestyle. She is one of the very few certified sports nutritionists in India offering services to NGOs as well. As a prolific author, Silky Mahajan's columns appear in leading newspapers, sports/fitness magazines, social networking websites, and other online platforms.  She has also participated in many panel discussions on nutrition in FM Radios, corporate houses, sports academies, schools, and colleges.Silky has been practicing Nutrition for more than seven years in the field of sports as well as clinical nutrition. As part of sports nutrition, she covers most sports nutrition sub-specialties like carbohydrate loading, hydration strategy, energy & endurance, muscle building, insulin management, optimize performance and sports nutritional deficiency. As part of clinical nutrition, she covers Human nutrition (Infancy, Childhood, Adolescence, Adulthood & Older Adulthood), Weight Management, Medical Nutrition Therapy (e.g. Diabetes, Hypertension, Eating disorders, Thyroid, PCOS) as well as corporate nutrition classes.
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